Back, Light OHP Week, Abs, 1 mile run

Kroc Rows
65/10 each side, 85/10 each side, 100/10 each side, 120/9 each side

Neutral Grip Pull Ups (bodyweight)

7, 6, 7, 7, 6

Shrug Machine
270/10, 320/10, 320/10

Barbell T-Bar Rows

100/12, 125/7, 135/6

Pulley Crunches

120/35, 120/25, 120/25

Neutral Grip Pull Ups (bodyweight)

7

Overhead Press

98/5 (this is the week prior to testing week.. it only calls for 1 set of 5 at 50% of your 1RM. Yes, I know that 98 pounds is more than 50% of my 1RM, but it's super easy, so I just went with it.)

1 Mile Run

7:40 (much slower than what I was doing when I was training my 1 mile run, but I also did this immediately after lifting, which alone, makes it much more difficult than doing it fresh)

* Very good workout overall. The 120 set of Kroc rows were stronger than last week. Barbell T-Bar rows were considerably stronger, as well. I was also happy to be able to do 7 neutral grip pull ups near the end of the workout.  I will next workout on Thursday, when I'll do my light hex bar dead session. Zerchers will also be in the mix, but I'll keep them very light, as well, so that I am fresh for next week's hex bar deadlift testing.